Torian CrossFit For time: 1000/800m Row OR 2000/1800m Bike erg 50 Toes to bar 40 Pistol squats 30 DB hang power cleans 2x20/2x15 20 Burpee box get overs 40” 10 Rope climbs 15’ [25:00 Cap] Torian Gymnastics Core Conditioning Ring Muslce Up

Torian CrossFit A) Build to a heavy Jerk (any) [10:00 Cap] B) “Diane” For time: 21-15-9 Deadlift 102.5/70 Handstand push-up [11:00 Cap]

Torian CrossFit Team of 2 For time: 1200m Run 63 Box jump overs 24/20” 36 Pull-ups 800m Run 42 Box jump overs 30/24” 24 Chest to bar pull-ups 400m Run 21 Box jumps overs 36/30” 12 Bar muscle-ups [25:00 Cap]

Torian CrossFit A) i) Accumulate :90 of 1 arm hang (per arm) *Optional finisher: Max set Strict L-Pullups [6:00 Cap] ii) Accumulate :90 of freestanding handstand hold *Optional finisher: Handstand obstacle attempts [6:00 Cap] iii) Accumulate :90 of plank hold, and :30 of side plank hold (per side) *Optional finisher: 50 GHD sit-ups for time [6:00 Cap] B) Team of 3 For time: 90 Squat cleans 102.5/62.5

Torian CrossFit A) Work to a heavy single of each of the following: BTN Strict press BTN Push press BTN Jerk (any) *Increasing weight across B) “2019 AGOQ Workout 3” For time: 5 Rounds 4 Muscle-ups 13 Shoulder to overhead 62.5/42.5 Then, 5 Rounds 4 Muscle-ups 7 Shoulder to overhead 85/55 Torian Gymnastics Core Conditioning Handstands

Torian CrossFit 30 Rounds for time: 5 Wall balls 9/6 (10’) 3 Hang power cleans 70/45 1 Rope climb 15’ [30:00 Cap]

Torian CrossFit A) Power snatch *Build to a heavy 3 touch and go [15:00 Cap] B) “2019 AGOQ Workout 1” 3 Rounds for time: 15 Deadlifts 102.5/70 35 Overhead squats 35/25 90 Double unders [15:00 Cap] Torian Gymnastics * No gymnastics classes today

Torian CrossFit A) E3MOM for 15: 15/12 cal Bike erg 12 Toes to bar 9 Burpees over parallette *Rest till 20:00 B) E3MOM for 15: 15/12 cal Row 12 Weighted plate sit-ups 25/15 9 Handstand push-ups

Torian CrossFit Team of 3 AMRAP in 27: 10 Rounds 15/12 cal Bike/Row 200m Run *In any remaining time establish a 2RM TnG Deadlift - over hand, no hook grip

Torian CrossFit AMRAP in 7: 9 Power cleans 62.5/42.5 12 Box jumps 24/20” *Rest 3:00 AMRAP in 7: 7 Power clean and jerk 62.5/42.5 14 Box jumps 24/20” *Rest 3:00 AMRAP in 7: 5 Power snatch 62.5/42.5 16 Box jumps 24/20”